Muscle up progressions,
Low hang rings
+
Ring dips / Box Dips with feet
AMRAP 20:00 of:
200 Double unders (400 singles)
100 Air Squats
80 Burpees
60 Wall Balls, 20/14
40 TTB/sit ups
20 Strict HSPU/ pike push up
10 Muscle ups/ 20 ring rows + 20 Box dips
Rest day
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